The #1 Protein for Better Gut Health

Your digestive system does more than just break down food. It plays a vital role in immunity, nutrient absorption and even mental well-being. So, when it comes to supporting your overall health, few things are as important as taking care of your gut. And finding foods that support gut health and deliver other key nutrients, like protein, is a double win!

One food that consistently stands out is Greek yogurt. It’s packed with protein and filled with beneficial probiotics. No wonder gastroenterologists say it’s their favorite high-protein food for digestive health. Keep reading to discover why they’re such big fans.

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How Greek Yogurt Supports a Healthy Gut

Greek yogurt is a powerhouse for gut health. With 16 grams of protein per 5.6-ounce single-serve container of non-fat, plain Greek yogurt, it’s also an excellent way to help meet your protein needs.  

Here’s how delicious, versatile, protein-rich Greek yogurt helps keep your gut healthy.

Keeps Your Gut Lining Strong

Your gut lining is a protective layer that locks out harmful substances like bacteria, viruses, toxins and allergens that might otherwise enter your body. Greek yogurt plays a pivotal role in improving the health of this barrier, says  Aditi Chhada, M.D., a gastroenterologist with Gastroenterology Associates of New Jersey. “Greek yogurt contains bio-active peptides, which are fragments of protein digestion, that are not only anti-inflammatory, but also healthy for the lining of the gut, improving its barrier function from harmful substances,” she explains. 

Promotes Good Gut Bacteria

Deep within your gut lies a delicate ecosystem of trillions of bacteria that help with digestion, nutrient absorption and immune function called your gut microbiome. “Greek yogurt contains live bacteria which can [lead to] an increase [in] other beneficial bacteria in the gut microbiome and reduce potentially harmful bacteria,” says Chhada. That, in turn, helps maintain a stable environment, which fosters better digestion and protection against gut-related illness. A well-balanced gut microbiome does more than just aid digestion. It also supports mental health through a communication superhighway called the gut-brain axis.

Can Keep Your Colon Healthy

When you eat Greek yogurt, its probiotics travel to your colon. When they get there, they ferment dietary fibers, called prebiotics, from certain foods that you may have eaten with the yogurt (like bananas or walnuts), or earlier on (such as asparagus, beans, onions or garlic). This leads to the production of beneficial compounds called short-chain fatty acids (SCFA), which keep your gut healthy in several ways. First, SCFA serve as an energy source for the cells lining the colon, helping to maintain the health and functionality of the intestinal barrier. Research reveals they also defend against low-grade inflammation, especially in the gut, and may help protect against inflammatory bowel disease. So, they’re powerful protection for your colon.

May Help Manage Diarrhea

When diarrhea strikes, Greek yogurt may help. “For those suffering from diarrhea and it begins to improve after a few days, introducing Greek yogurt with active cultures might help restore the balance of gut bacteria,” says David D. Clarke, M.D., a board-certified gastroenterologist and clinical assistant professor of gastroenterology emeritus at Oregon Health and Science University. 

How does it work? Diarrhea often disrupts the gut’s natural balance, depleting healthy bacteria that are essential for digestion and overall gut health. Consuming Greek yogurt with live and active cultures can replenish these beneficial bacteria, which may help stabilize the digestive process. Research reveals it may also help alleviate antibiotic-associated diarrhea.

Strategies To Include Greek Yogurt

When choosing Greek yogurt, Toby Amidor, M.S., RD, a registered dietitian, best-selling author and partner with the National Dairy Council, recommends reading the nutrition label and looking for live bacteria such as Streptococcus thermophilus, Lactobacillus bulgaricus, Bifidobacterium and Lactobacillus acidophilus. It can also be helpful to look for the “Live and Active Cultures” seal, which ensures the yogurt contains at least 100 million live cultures per gram, she adds.

Because yogurt’s probiotics are extremely heat-sensitive, you’ll want to make sure your yogurt is properly refrigerated. Even though heating can kill yogurt’s beneficial bacteria, it’s still a fantastic way to add protein to sauces, soups, baked goods and more. So, go ahead and cook with it! 

Here are some easy ways to incorporate Greek yogurt into your diet:

1. Smoothie Booster: Add a scoop of Greek yogurt to a Fruit & Yogurt Smoothie for a creamy texture and an extra protein punch. It pairs especially well with bananas, mangoes and berries. 
2. Quick Breakfast Bowl: Top a bowl of Greek yogurt with granola, fresh fruit and a drizzle of honey for a nutritious and satisfying breakfast. It’s also delicious in our sweet and crunchy Greek Yogurt with Fruit & Nuts. 
3. Healthy Dip Substitute: Use Greek yogurt as a base for dips like tzatziki. You can also mix it with herbs and spices for a lighter alternative to sour cream. 
4. Creamy Salad Dressing: Whisk Greek yogurt with lemon juice, olive oil and your favorite seasonings to create a tangy salad dressing. Or blend it into this super-speedy 3-ingredient salad dressing. 
5. Butter Replacement: Greek yogurt is a fantastic way to reduce saturated fat and increase the protein in baked goods. Try it in our Greek Walnut Spice Cake or these High-Protein Peach Muffins. It even works in pancakes. 
6. Savory Topping: Use it as a topper for baked potatoes, soups or chili instead of traditional sour cream. 
7. Straight from the Cup: Keep things simple by enjoying Greek yogurt on its own. Just grab a spoon and dig in for a quick protein-packed snack! 

The Bottom Line

It’s easy to see why Greek yogurt is gastroenterologists’ favorite protein for better gut health. In addition to being a quick, easy protein source, it also provides probiotics that fight inflammation and keep your gut strong and healthy. 

In addition to being nutritious, Greek yogurt is also incredibly versatile. Whether you’re using it in a rich, creamy smoothie, as a protein-packed base for a speedy breakfast bowl or as a butter replacement, it’s both delicious and functional. So, the next time you’re meal prepping, baking or whipping up a quick snack, reach for Greek yogurt. It might just be the MVP of your fridge—unless your butter lobbies for a recount!